Extra
Single Arm High Pull – 10-10-10
Single Leg Hip Extension – 10-10-10 back on a bench

TuesdayGymnastic skill – Kipping pull-ups
If you do not yet have strict Pull-Ups you will do the following:
1-2 Pull-ups x 8 sets(banded or partner assisted), :60 sec rest between efforts

ALPHA“Did That Go The Way You Thought It Was Gonna Go? Nope!”
AMRAP 12
1K Row
Once you finish the row complete as many rounds as possible of:
30 Burpees
20 Toes to Bar
In the remaining time

Bravo“Did That Go The Way You Thought It Was Gonna Go? Nope!”
AMRAP 12
1K/800 Row
Once you finish the row complete as many rounds as possible of:
30 Burpees
20 Knees to Chest
In the remaining time

Charlie“Did That Go The Way You Thought It Was Gonna Go? Nope!”
AMRAP 12
1K/800 Row
Once you finish the row complete as many rounds as possible of:
30 Burpees
20 Knee Tucks or Sit-Ups
In the remaining time

Fri:
did regular pull ups but also switched to ring rows at the end. Couldn’t even get past round 2 on time so the following rounds just took 30 sec rest and kept going. OHS were good. Got through first set of OHS in round of 16